Metabolic Surge - Rapid Fat Loss Program Bodyweight = 185 lbs Maintain Calories Intake: 2900 calories High

Protein/High Fat/Low Carb Phase Fat Loss Calorie Intake: 2900 - 10-20% = 2300-2600 calories Protein Intake: 1.0-1.5 grams x Bodyweight (185) = 185-277.5 grams = 740-1110 calories Carbs Intake: 30-50 grams = 120-200 calories Fat Intake: the rest of the calories 45% Protein/45% Fat/10% Carbs Day 1: Bodyweight = 187.6 lbs
Around the largest part of your belly/love-handle area Upper leg (thigh) Lower leg (calf) Chest: Across nipple line Between belly button and nipple line (upper abs area) Shoulders Upper arm Neck 88 cm 60.5 cm 40 cm 105.5 cm 89.5 cm 128 cm 42 cm 42 cm

High Protein/High Carb/Low fat Phase Fat Loss Calorie Intake: 2900 - 10-20% = 2300-2600 calories 40-45% Protein/40-45% Carbs/10-20% Fat Day 8: Bodyweight = 176.8 lbs
Around the largest part of your belly/love-handle area Upper leg (thigh) Lower leg (calf) Chest: Across nipple line Between belly button and nipple line (upper abs area) Shoulders Upper arm Neck 82.5 cm 59.5 cm 38.5 cm 103 cm 82.5 cm 123 cm 41 cm 40.5 cm

Day 15: Bodyweight = 174.4 lbs

Around the largest part of your belly/love-handle area Upper leg (thigh) Lower leg (calf) Chest: Across nipple line Between belly button and nipple line (upper abs area) Shoulders Upper arm Neck 81 cm 59.5 cm 38.5 cm 100.5 cm 82 cm 121.5 cm 41 cm 40 cm

Day 22: Bodyweight = 174.2 lbs

Around the largest part of your belly/love-handle area Upper leg (thigh) Lower leg (calf) Chest: Across nipple line Between belly button and nipple line (upper abs area) Shoulders Upper arm Neck 82.5 cm 59 m 38 cm 103.5 cm 83.5 cm 121 cm 41.5 cm 39.5 cm

Day 29: Bodyweight =

Around the largest part of your belly/love-handle area Upper leg (thigh) Lower leg (calf) Chest: Across nipple line Between belly button and nipple line (upper abs area) Shoulders Upper arm Neck

Day 36: Bodyweight =

Around the largest part of your belly/love-handle area Upper leg (thigh) Lower leg (calf) Chest: Across nipple line Between belly button and nipple line (upper abs area) Shoulders Upper arm Neck

Day 43: Bodyweight =

Around the largest part of your belly/love-handle area Upper leg (thigh) Lower leg (calf) Chest: Across nipple line Between belly button and nipple line (upper abs area) Shoulders Upper arm Neck

Day 1: Training:

Fat Loss Circuit Training: 40 sec of cardio for active rest between exercises Barbell Bent-Over Row: 6 sets x 6-8 reps (150 lbs), 8-8-8-6-6-6 reps Barbell Bench Press: 6 sets x 6-8 reps (150 lbs), 8-8-8-8-6-6 reps Barbell Curl: 4 sets x 6-8 reps (90 lbs), 8-6-6-6 reps Standing Calf Raises: 4 sets x 10-12 reps (200 lbs), 12-12-12-12 reps Core Combo: Abdominal Sit-ups: 3 sets x 8-12 reps / 30 sec rest, 10-10-10 reps Swiss Ball Hyperextension: 2 sets x 15-20 reps / 30 sec rest, 25-25 reps Three-In-One Rotator Exercise: 2 sets x 10-12 reps per arm / 30 sec rest (15 lbs, 25 lbs), 12-6 reps Day 2: Training: Fat Loss Circuit Training: 40 sec of cardio for active rest between exercises DB Seated Shoulder Press: 5 sets x 6-8 reps (42 lbs), 8-8-7-6-6 reps Band Pushdown: 5 sets x 6-8 reps (green), 8-8-8-7-6 reps Barbell Squats: 6 sets x 6-8 reps (130 lbs), 8-8-8-8-8-8 reps DB Stiff Legged Deadlift: 5 sets x 5-7 reps (52 lbs), 7-7-7-7-7 reps Core Combo: Abdominal Sit-ups: 3 sets x 8-12 reps / 30 sec rest, 12-12-12 reps Swiss Ball Hyperextension: 2 sets x 15-20 reps / 30 sec rest, 25-25 reps Three-In-One Rotator Exercise: 2 sets x 10-12 reps per arm / 30 sec rest (15 lbs), 12-12 reps Day 4: Training: Lactic Acid Training: (5-8 sets, 20+ reps on first set, 20 sec rest between sets) Incline DB Press: 8 sets, 20+ reps on first set 55, 25, 20, 15, 15, 12, 10, 15 reps (25 lbs) Close Grip Pull-down: 8 sets, 20+ reps on first set 45, 18, 18, 12, 10, 12, 12, 13 reps (Green Band) Preacher Curls: 5 sets, 20+ reps on first set 25, 10, 7, 8, 8 reps (15 lbs) DB Standing Calf Raises: 5 sets, 20+ reps on first set 40, 25, 20, 25, 20 reps (52 lbs) Core Combo Day 5: Training: Lactic Acid Training: (5-8 sets, 20+ reps on first set, 20 sec rest between sets) Seated DB Shoulder Press: 6 sets, 20+ reps on first set 30, 20, 15, 14, 14, 13 reps (15 lbs) Bench Dips: 6 sets, 20+ reps on first set 20, 12, 15, 10, 9, 8 reps (bodyweight) DB Squats: 8 sets, 20+ reps on first set 25, 12, 10, 10, 8, 10, 8, 10 reps (25 lbs) Modified Ham-Raise: 4 sets, 20+ reps on first set 25, 16, 15, 15 reps (bodyweight) Core Combo Day 8: Training: Muscle Rounds: (2-3 rounds x 6 sets of 4 reps with 10 sec rest between sets, 1 min rest between rounds) Barbell Squats: 3x (6 sets x 4 reps/10 sec rest) / 1 min rest (150 lbs) DB Stiff Legged Deadlift: 2x (6 sets x 4 reps/10 sec rest) / 1 min rest (62 lbs) Barbell Standing Calf Raises: 2x (6 sets x 4 reps/10 sec rest) / 1 min rest (220 lbs) Core Combo

Day 9: Training: Muscle Rounds: (2-3 rounds x 6 sets of 4 reps with 10 sec rest between sets, 1 min rest between rounds) Barbell Bent-Over Rows: 3x (6 sets x 4 reps/10 sec rest) / 1 min rest (160, 150, 130 lbs) Barbell Bench Press: 3x (6 sets x 4 reps/10 sec rest) / 1 min rest (130 lbs) Seated DB Shoulder Press: 2x (6 sets x 4 reps/10 sec rest) / 1 min rest (32 lbs) Barbell Biceps Curl: 2x (6 sets x 4 reps/10 sec rest) / 1 min rest (65, 65+2.5 on left side lbs) Dips: 2x (6 sets x 4 reps/10 sec rest) / 1 min rest (25 lbs weighted vest) Core Combo Day 12: Training: Antagonistic Supersets: Superset #1: DB Flyes (32 lbs) x 15, 15, 12, 12 reps Pull-ups x 15, 12, 8, 8 reps - 1 min rest - 4 sets Superset #2: BB Squats (90 lbs) x 15, 15, 12, 12 reps DB Romanian Deadlift (32 lbs) x 15, 15, 15, 15 reps DB Calf Raises (32 lbs) x max reps - 1 min rest - 4 sets Superset #3: Lateral Raises (25 lbs) x 15, 15, 12 reps Abdominal Sit-ups x 15, 15, 15 reps - 1 min rest - 3 sets Superset #4: Preacher Curl (25 lbs) x 15, 15, 15 reps Lying Triceps Extensions (25 lbs) x 15, 15, 15 reps - 1 min rest - 3 sets Day 15: Day 16: Day 18: Day 19: Day 22: Training: Muscle Rounds: (2-4 rounds x 6 sets of 4 reps with 10 sec rest between sets, 1 min rest between rounds) Barbell Squats: 4x (6 sets x 4 reps/10 sec rest) / 1 min rest (150 lbs)

DB Stiff Legged Deadlift: 3x (6 sets x 4 reps/10 sec rest) / 1 min rest (62 lbs) Barbell Standing Calf Raises: 3x (6 sets x 4 reps/10 sec rest) / 1 min rest (240 lbs) Core Combo Day 24: Training: Muscle Rounds: (2-3 rounds x 6 sets of 4 reps with 10 sec rest between sets, 1 min rest between rounds) Barbell Bent-Over Rows: 3x (6 sets x 4 reps/10 sec rest) / 1 min rest (130 lbs) Barbell Bench Press: 3x (6 sets x 4 reps/10 sec rest) / 1 min rest (135 lbs) Seated DB Shoulder Press: 2x (6 sets x 4 reps/10 sec rest) / 1 min rest (32 lbs) Barbell Biceps Curl: 2x (6 sets x 4 reps/10 sec rest) / 1 min rest (65, 65+2.5 on left side lbs) Dips: 2x (6 sets x 4 reps/10 sec rest) / 1 min rest (25 lbs weighted vest) Core Combo